Summer is about to be in full swing, and it's that time when
everyone wants to look impressive in their "lack" of clothing.
While I can't promise you that you'll achieve a fitness model
body, I can at least give you some simple but important tips in
achieving a leaner physique. Listen up! Behavioral changes
guarantee your success - not just knowledge alone. You may
already have drawn out your road map with your nutritional plan
and your workouts, so take that strategy and ACT on it. Stay
motivated and consistently remind yourself of your fitness goal.
Here are 11 basic tips to get you jumpstarted!
1. CUT THE SIMPLE CARBS. It's unfortunate that the majority of
society is a "carb junkie." This especially applies to
overweight individuals mainly because their bodies struggle with
insulin sensitivity. Our body absolutely needs carbohydrates,
but one has to learn to appropriately reverse the ratio of simple
carbs (high glycemic) to complex carbs (low glycemic). Most
importantly reducing total sugar intake. Having a positive ratio
of complex to simple carbs will allow the body to regulate blood
sugar levels, burn more fat as fuel, and ultimately lose more
2. EAT SMALLER, MORE FREQUENT MEALS. Smaller, frequent feedings
about every 3-4 hours prevents your blood sugar levels from
spiking dramatically throughout the day. This helps your
hormones stay in check, while regulating hunger as well.
Ultimately, it helps elevate metabolism, it's easier on your
digestive system, and it can eventually provide you with more
energy throughout the day.
3. CONSUME MORE FUNCTIONAL FATS. Essential fatty acids, such as
omega-6 and omega-3 consumed in appropriate ratios of 2:1 or
better yet at 1:1 will allow the body to regulate your hormones,
calm down inflammation, and stabilize blood sugar levels. This
eventually leads to greater fat loss. So suck it up, and buy
your fish and flax oils at your local health food store.
4. DOWN THAT WATER. Water is often overlooked, but it's the
number one nutrient for our body to survive. Staying hydrated
aids with digestion, curbs your appetite, and flushes our
metabolic waste. Make sure to get in at least 64 oz per day.
5. INCREASE FIBER INTAKE. This nutrient keeps food moving along
your gastrointestinal tract, and like water, it aids in flushing
metabolic waste. It also helps maintain consistent energy
levels, slows the rate of carbohydrate digestion, which
stabilizes blood sugar levels.
6. ABSTAIN FROM ALCOHOL. Not only is alcohol estrogenic
(negatively affects testosterone for men), can lead to fat gain,
and has a whopping nutrition-empty 7 calories per gram, but it
takes precedence over fat metabolism when introduced into the
body. Alcohol actually shuts down the fat burning mechanism for
up to 48 hours, so avoid it as much as possible.
7. SPICY METABOLISM. Incorporating a variety of spices in your
foods such as curry, cayenne pepper, cinnamon and certain herbs
may help boost your metabolism. Spices also help with
stabilizing blood sugar levels.
8. COMBINE WEIGHT TRAINING WITH YOUR CARDIO. While aerobic
activity may burn a great deal of calories, especially when
maintained at a high intensity, you'll achieve greater success by
combining it with resistance training. This is because proper
resistance training stresses all of your muscles fiber types
(Type 1 and Type 2). When you stress your muscles effectively,
you either maintain and strengthen your current muscle mass or
you even gain some. For every pound of muscle you gain it
equates to 50 extra calories you can burn per day. So remember
to hit the weights at least three times per week along with your
9. SLOW DOWN YOUR EATING. No one truly gets to sit down and
have a nice relaxing meal nowadays, especially with our busy
schedules. Learning and realizing to slow down the pace at which
we eat prevents compulsive overeating and assists our digestion.
It takes at least 20 minutes between the time you're full and
when your brain actually realizes it. Slowing your eating will
also allow you to enjoy your meal.
10. WATCH FOR FOOD ALLERGIES. Many people are allergic to dairy
and wheat products. Being sensitive to these two food categories
have been shown to cause weight gain. If you're consuming a diet
high in refined foods, these sensitivities become more evident.
This causes digestive problems such as bloating, stomach pain,
and water retention. If you're not sure you may want to consider
an allergy test.
11. GET YOUR ANTIOXIDANTS. Getting your daily dose of
antioxidants from either a good multi-vitamin, a specific
antioxidant supplement combination, or even a healthy combination
of fruits and vegetables is important for combating toxins held
in fat cells. Antioxidants such as vitamins A, C, E, polyphenols
in green tea, etc. help your body reduce the time that toxins
stay in your system.
So there it is - 11 basic tips to help you achieve a healthier
and leaner physique. It's never to late to take action. Have
fun and enjoy the summer!